CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 03-07-2006, 12:54 PM   #1
Neal Winkler
Member Neal Winkler is offline
 
Profile:
Join Date: Aug 2005
Location: Shiloh  Il
Posts: 613
Not sure if this has been addressed here before but I was thinking that doing weighted static holds on the GHD would be a good assistance exercise to use for planches and front levers.

All you would do is hold yourself horizontally supine or prone with a weight. Once you can do this with a weight that equals the weight of your legs you should have the the core stability necessary to pull of the planche and front lever.

Thoughts?
  Reply With Quote
Old 03-07-2006, 02:44 PM   #2
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
Realistically the core componant of the planch and front lever are minimal compared to the upper body componant. Doing the GHD work will help, but you'll be able to hold the torso position long before you have the upper body strength to do the rest.
  Reply With Quote
Old 03-07-2006, 03:26 PM   #3
Ross Hunt
Member Ross Hunt is offline
 
Profile:
Join Date: Jan 2004
Location: Annapolis  MD
Posts: 914
Mr. Harrell, of course, knows this better than me, but I have been doing some weighted glute-ham sit-ups heavy for 3x10 and have found that has helped me out considerably (I am training the lever by lowering through lever with one leg extended and one tucked to my chest right now).

Weighted ghd sit-ups are great when done full ROM. The record at my gym is 45 kilos behind the head (this was done by an 85 kilo or lighter lifter). Best I've done is 15x10.
  Reply With Quote
Old 03-07-2006, 04:09 PM   #4
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
BTW are you holding the weight at your chest or overhead. Putting the weight overhead will be more benificial to these types of motions.
  Reply With Quote
Old 03-07-2006, 05:35 PM   #5
Neal Winkler
Member Neal Winkler is offline
 
Profile:
Join Date: Aug 2005
Location: Shiloh  Il
Posts: 613
One could then do heavy rows or bench press/weighted pushups to simulate the rowing or pushing motion. Do you think this would work Roger?
  Reply With Quote
Old 03-07-2006, 05:44 PM   #6
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
On the heavy rows you'd need to think about pulling your hands down to your hips while keeping yourself quite upright.

I've not known anyone who has improved planch strength through pushups and/or bench press. Straight arm dumbell work is far more effective.
  Reply With Quote
Old 03-07-2006, 05:47 PM   #7
Neal Winkler
Member Neal Winkler is offline
 
Profile:
Join Date: Aug 2005
Location: Shiloh  Il
Posts: 613
The exercise where you have the dumbell by your hips and then raise it above you?
  Reply With Quote
Old 03-08-2006, 09:45 AM   #8
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
Both that, and doing the same motion lying on your back. Doing them lying on your back will help lead to a maltese as well.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Using static holds in conditioning programs Blair Robert Lowe Exercises 5 05-29-2007 01:44 AM
Planche, Front lever, and other suck movements. Matt Thomas Exercises 2 04-19-2007 10:18 PM
Static Holds, Planches etc Graham Tidey Fitness 9 02-07-2006 09:17 AM
Applying those pesky static holds to a WoD rotation. Graham Tidey Exercises 6 11-22-2005 09:48 AM
Why im i sooooo much more closer to a front lever than a back lever Daniel Hinds Exercises 2 07-22-2005 11:08 PM


All times are GMT -7. The time now is 05:53 AM.


CrossFit is a registered trademark of CrossFit Inc.